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11/02/2020

WARM-UP

1) Assault Bike, 2-minutes forward/backward

2) Glute Warm-Up

3) Barbell Power Snatch & Back Squat Warm-Up (warm-up sets @ 50/55%)

4) Barbell Adductor & Quad Smash

STRENGTH: Superset the following for 4 sets:

  • Back Squat, 6 reps @ 60/65/70/75%

  • 100m Sprint or Assault Bike, 20s ME sprint (MAKE IT A SPRINT!!!!)

ACTIVE MOBILITY

1) High Glute Smash

2) Frog & Couch Stretch

3) Rear Delt & Lat Smash

4) Lat Stretch

WOD: Perform 4 rounds of the following for total reps:

MIN 1: Calorie Row, ME cals

MIN 2: Inverted Row, ME reps (feet on box, RX+ Use 15/10lb plate)

MIN 3: Power Snatch, ME reps (75/55, RX+ 95/65)

MIN 4: REST

COOL DOWN

1) 200m Recovery Walk

2) V Stretch (2-3 minutes relaxed hold)

3) Extra Core: V Tucks, 10 reps + V Ups, 10 reps, 3-4 sets

4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)